The panic attack

The panic attack

A panic attack is a brief but intense episode of anxiety, characterised by:

● profuse sweating (particularly on the palms),

● a feeling of nausea or a lump in the throat,

● a rapid rise in heart rate,

● paralysing fear.

Finding relief through breathing

During an attack, a few simple exercises may be enough to interrupt the spiral of anxiety:

● Abdominal breathing: breathe in slowly through your nose, expanding your belly, then breathe out gently through your mouth.

● Counting: breathe in for four counts, hold for two, then breathe out for six.

● Grounding in the present: focus on sensations (the air coming in and going out, your feet touching the ground).

With practice, these techniques help bring the mind back to the present and restore calm.

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